Are you curious about what natto food is? Natto, a traditional Japanese dish made from fermented soybeans, offers a unique flavor profile and a wealth of health benefits. At FOODS.EDU.VN, we’ll explore everything you need to know about this superfood, from its origins to its diverse culinary applications. Unlock the secrets of natto, including its nutritional value, various types, and delicious ways to incorporate it into your diet, plus stay for expert advice on incorporating soy-based ingredients.
1. What Exactly Is Natto Food?
Natto food is a distinctive Japanese dish created by fermenting soybeans. Recognized for its powerful aroma, particular sticky consistency, and nutty taste, natto has been a nutritional cornerstone in Japan for hundreds of years. This superfood is not only celebrated for its texture and flavor, but also for its outstanding health benefits.
Natto’s popularity soared during Japan’s Edo Period (1603–1868). Traditionally served at room temperature, it’s a common breakfast item, often featured in hotel breakfast buffets across Japan. U.S. Soy plays a crucial role in this industry, supplying approximately 70% of the soybeans used in natto production, ensuring that both locals and tourists can enjoy this nutritious meal.
2. How Is Natto Food Typically Made?
The production of natto is a detailed process. Manufacturers begin by soaking soybeans in water, followed by steaming them. The steamed soybeans are then sprayed with Bacillus subtilis bacteria to initiate fermentation. This mixture ferments for 18 to 24 hours at a temperature of 40-42°C (107.6°F) in a specialized fermentation chamber. After fermentation, the natto is chilled in a refrigerator for at least one day, and sometimes up to a week. This resting period is crucial for developing the unique flavors and textures that natto is known for.
At FOODS.EDU.VN, we understand the importance of knowing where your food comes from and how it’s made, ensuring you can trust the quality and safety of what you eat.
3. What Are The Main Different Types of Natto Food?
Natto comes in several varieties, each offering a unique texture and flavor profile that can enhance a variety of dishes. Understanding these variations can help you choose the perfect natto for your culinary preferences. Let’s explore the three main types:
3.1. Otsubu Natto
Otsubu natto is made from larger soybeans, which results in a less sticky texture compared to other types. These larger beans maintain a firmer consistency, making them ideal as a standalone side dish or a main component in hearty meals. One popular way to enjoy otsubu natto is by adding it to miso soup, transforming the dish into nattojiru, a comforting and nutritious meal.
3.2. Kotsubu Natto
Kotsubu natto is crafted from smaller soybeans, giving it a stickier and more viscous texture. This type of natto is a favorite for serving over rice, as its stickiness helps it adhere to each grain, providing a burst of flavor with every bite. Kotsubu natto’s enhanced stickiness makes it a satisfying addition to any rice-based dish.
3.3. Hikiwari Natto
Hikiwari natto is made from crushed soybeans, which gives it a smooth and almost paste-like texture. This makes it exceptionally versatile for cooking, as it blends seamlessly into various recipes. A common use for hikiwari natto is in the preparation of maki rolls, where it adds a creamy, umami-rich filling that complements the other ingredients.
Variations in natto are not only due to the size of the soybeans but also the types of bacteria used in the fermentation process. Smaller soybeans typically yield a milder flavor, while medium and large soybeans produce natto that is more pungent, creamy, and chewy.
4. What Are The Proven Health Benefits of Eating Natto Food?
Fermented foods like kimchi and Greek yogurt are celebrated for their health benefits, and natto is no different. These foods support a healthy gut microbiome, which is essential for overall health. A balanced gut is linked to a strong immune system and reduced inflammation, potentially aiding in the prevention and management of conditions like obesity, diabetes, and neurodegenerative diseases.
Beyond the general benefits of fermented foods, natto boasts a unique nutritional profile that supports various body functions. Let’s explore some key advantages:
- Rich in Essential Nutrients: A single serving of natto provides 74% of the recommended daily intake of copper, vital for red blood cell production and maintaining healthy heart rate and blood pressure. Copper also enhances iron absorption. Additionally, natto is rich in manganese, which supports brain and nerve function and aids in forming connective tissue.
- Aids Healthy Digestion: Natto’s high fiber content, at 19 grams per serving, promotes digestive health and prolongs satiety, making it an excellent tool for weight management. This is particularly beneficial given that 95% of adults and children in America do not get enough fiber.
- Strengthens Bones: Natto is a dairy-free source of calcium and Vitamin K2, which is crucial for activating proteins that strengthen bones and help retain calcium. High bone density is essential for preventing diseases like osteoporosis.
- Promotes Cardiovascular Health: Natto supports heart and circulatory health through multiple mechanisms. As a soy-based food, it contains soy protein, recognized by the FDA for its cardiovascular benefits. High-fiber foods like natto can also lower cholesterol levels. Furthermore, natto contains nattokinase, an enzyme produced during fermentation that helps dissolve blood clots, primarily found in the “stringy portion” of natto.
5. How Can I Effectively Incorporate More Natto Food Into My Diet?
Soy is incredibly versatile in the kitchen, appearing in staples like soy milk, tofu, and vegetable oil. Natto, with its distinct flavor and texture, is quickly becoming a favorite. Surprisingly adaptable, it can be enjoyed at any meal.
5.1. Natto for Breakfast
Try natto as part of a traditional Japanese breakfast. This includes grilled fish (yakizakana), such as salmon, along with miso soup and natto served over white or brown rice. Complete the meal with tsukemono (pickled vegetables), nori (seasoned dried seaweed), and kobachi (fresh vegetable side dishes and salads).
For a quick weekday option, combine natto with kimchi over rice or avocado to boost your intake of gut-healthy fermented foods.
5.2. Natto for Lunch and Dinner
Incorporate natto into both hot and cold dishes. Add it to sushi rolls as a plant-based protein source, or mix it into udon or ramen noodles to complement its complex flavor.
6. Where Can I Purchase Natto Food Easily?
Natto is commonly found in Asian specialty markets. If you don’t have one nearby, there are still plenty of options. While it’s not yet a staple in the Asian foods aisle of most American supermarkets, you can find a wide selection of natto varieties on Amazon. It’s also available at Target and Walmart, or through food delivery services like FreshDirect.
7. How Does Natto Food Compare To Other Fermented Foods In Terms Of Health Benefits?
Natto is unique among fermented foods because of its specific nutritional profile. While other fermented foods like yogurt, kimchi, and sauerkraut are excellent sources of probiotics that support gut health, natto provides additional unique benefits due to its high levels of vitamin K2 and nattokinase.
Here’s a detailed comparison:
| Feature | Natto | Yogurt | Kimchi | Sauerkraut |
|---|---|---|---|---|
| Main Benefit | High in Vitamin K2 and Nattokinase, bone and heart health | Probiotics for gut health, calcium | Probiotics, Vitamins A and C, antioxidants | Probiotics, Vitamin C, fiber |
| Probiotics | Bacillus subtilis natto | Lactobacillus, Bifidobacterium | Lactobacillus | Lactobacillus |
| Vitamin K2 | Very High – Important for bone health and blood clotting | Low | Low | Low |
| Nattokinase | Present – Enzyme that helps dissolve blood clots | Absent | Absent | Absent |
| Fiber | High | Low | Moderate | High |
| Calcium | Moderate | High | Low | Low |
| Antioxidants | Moderate | Low | High | Moderate |
| Sodium | Moderate | Low | High | High |
| Unique Aspects | Contains unique enzymes and high levels of Vitamin K2 not found in significant amounts in other fermented foods. | Primary benefit is probiotic content, widely available in different varieties. | Offers spicy flavor and diverse range of probiotic strains from various vegetables. | High in fiber and Vitamin C, often made with just cabbage and salt. |
7.1. Probiotic Content and Gut Health
Like other fermented foods, natto is rich in probiotics, which are beneficial bacteria that can improve gut health. However, the specific strain of bacteria found in natto, Bacillus subtilis natto, is particularly resilient and has been shown to survive the harsh conditions of the digestive system more effectively than some other probiotic strains. This means it can more effectively colonize the gut and provide its benefits.
7.2. Vitamin K2
Natto is one of the richest sources of vitamin K2, a nutrient that is essential for bone health and blood clotting. Vitamin K2 helps the body use calcium more effectively, ensuring it is deposited in the bones rather than in soft tissues where it can cause problems. Other fermented foods do not typically contain significant amounts of vitamin K2.
7.3. Nattokinase
Natto contains nattokinase, an enzyme that is produced during the fermentation process. Nattokinase has been shown to have potent fibrinolytic activity, meaning it can help dissolve blood clots and improve blood flow. This enzyme is not found in other common fermented foods, making natto unique in this regard.
7.4. Nutrient Density
While many fermented foods are nutritious, natto stands out due to its high protein and fiber content, in addition to its vitamins and minerals. It provides a more complete nutritional package compared to some other fermented options.
7.5. Flavor Profile
Natto has a strong, distinct flavor that can be polarizing. Its pungent aroma, sticky texture, and savory taste set it apart from other fermented foods, which may have milder or tangier flavors. This unique flavor profile makes it a distinctive addition to meals.
8. Is Natto Food Suitable For All Diets, Including Vegetarian And Gluten-Free?
Natto is a highly versatile food that fits well into a variety of dietary preferences, including vegetarian and gluten-free diets. Here’s a breakdown of how natto aligns with these dietary needs:
8.1. Vegetarian Diets
Natto is an excellent source of plant-based protein, making it a valuable addition to vegetarian diets. It provides all the essential amino acids that the body needs, which are particularly important for those who do not consume meat. Additionally, natto is rich in other nutrients that are often lacking in vegetarian diets, such as iron and vitamin B12 (though the vitamin B12 content can vary).
8.2. Vegan Diets
Since natto is made solely from fermented soybeans and Bacillus subtilis natto bacteria, it is perfectly suitable for vegan diets. It does not contain any animal products or by-products, making it a reliable source of protein and other essential nutrients for vegans.
8.3. Gluten-Free Diets
Naturally, natto is gluten-free, as it is made from soybeans and does not contain wheat, barley, or rye. However, it is crucial to check the packaging and preparation methods to ensure that no gluten-containing ingredients have been added. Some commercially available natto products may include soy sauce or other seasonings that contain gluten. Always look for certified gluten-free labels if you are strictly avoiding gluten.
**8.4. Other Dietary Considerations
- Low-Carb and Keto Diets: Natto can be included in low-carb and ketogenic diets in moderation. While soybeans do contain carbohydrates, the fermentation process reduces some of the carb content. A typical serving of natto has a relatively low net carb count, making it manageable within these diets.
- Low-Sodium Diets: Natto can be high in sodium, especially if it is seasoned with soy sauce or other salty ingredients. Individuals on low-sodium diets should be mindful of the sodium content and choose natto products with low-sodium seasonings or use alternatives.
- Allergies: Soy is a common allergen, so individuals with soy allergies should avoid natto. Always check the ingredient list to ensure there are no other potential allergens.
9. How Can Natto Food Be Used In Modern Cuisine, Beyond Traditional Japanese Dishes?
While natto is deeply rooted in traditional Japanese cuisine, its unique flavor and nutritional profile make it a versatile ingredient that can be incorporated into a wide array of modern dishes. Here are some creative ways to use natto beyond its traditional applications:
**9.1. Natto in Breakfast Dishes
- Natto Toast: Spread mashed avocado on toast and top with natto for a protein-packed breakfast. Add a sprinkle of sesame seeds and a drizzle of soy sauce for extra flavor.
- Natto Omelette: Mix natto into your omelette filling along with other vegetables and cheese. The natto adds a savory, umami flavor that complements the other ingredients.
- Natto Smoothie: For a nutrient boost, blend a small amount of natto into your smoothie. The strong flavor is masked by other ingredients like fruits and yogurt, while still providing the health benefits.
9.2. Natto in Salads and Appetizers
- Natto Salad Topping: Use natto as a topping for salads to add protein and a unique texture. Combine it with mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette.
- Natto Dip: Blend natto with cream cheese, herbs, and spices to create a savory dip for vegetables or crackers. Serve it chilled for a refreshing appetizer.
- Natto Bruschetta: Top toasted baguette slices with a mixture of natto, chopped tomatoes, garlic, and basil. Drizzle with olive oil for a delicious and unconventional bruschetta.
9.3. Natto in Main Courses
- Natto Pasta: Add natto to pasta dishes for a boost of flavor and nutrition. Mix it with spaghetti, olive oil, garlic, and chili flakes for a simple yet satisfying meal.
- Natto Fried Rice: Incorporate natto into fried rice recipes along with vegetables, eggs, and your choice of protein. The natto adds a rich, umami flavor that enhances the dish.
- Natto Pizza Topping: Sprinkle natto on pizza before baking for a unique twist. Combine it with other toppings like mushrooms, onions, and mozzarella cheese.
9.4. Natto in Snacks and Sides
- Natto Sushi Rolls: Use natto as a filling for sushi rolls along with other ingredients like avocado, cucumber, and carrots.
- Natto Stuffed Vegetables: Mix natto with cooked rice, vegetables, and seasonings, then use the mixture to stuff bell peppers, zucchini, or eggplant.
- Natto Soup: Add natto to soups for a nutritious and flavorful boost. It works well in miso soup, vegetable soup, and even creamy soups like potato soup.
10. What Are Some Common Misconceptions About Natto Food That People Often Have?
There are several common misconceptions about natto that often prevent people from trying or fully appreciating this nutritious food. Addressing these misconceptions can help more people understand and enjoy natto.
10.1. Misconception: Natto Smells Bad
Reality: Natto does have a distinctive smell, which some people find off-putting. However, the intensity of the smell can vary depending on the type of natto and how it is prepared. Many people find that the smell is much less noticeable when natto is mixed with other ingredients and seasonings.
10.2. Misconception: Natto Tastes Bad
Reality: The taste of natto is often described as nutty and savory, with a hint of umami. While the flavor is unique, it is not inherently unpleasant. Many people enjoy the taste of natto, especially when it is combined with other flavors that complement it, such as soy sauce, mustard, and green onions.
10.3. Misconception: Natto Is Slimy and Has a Bad Texture
Reality: Natto is known for its sticky, stringy texture, which can be off-putting to some. However, this texture is a natural result of the fermentation process and is part of what makes natto unique. Some people find the texture enjoyable, and it can be mitigated by mixing natto well before eating.
10.4. Misconception: Natto Is Difficult to Eat
Reality: Natto is very easy to prepare and eat. It typically comes in small, single-serving containers and can be eaten straight from the package. Simply add your favorite seasonings, mix well, and enjoy.
10.5. Misconception: Natto Is Only for Breakfast
Reality: While natto is traditionally eaten for breakfast in Japan, it can be enjoyed at any time of day. It can be added to a variety of dishes, including salads, soups, and main courses, making it a versatile ingredient for any meal.
10.6. Misconception: Natto Is Hard to Find
Reality: Natto is becoming increasingly available in many parts of the world. It can be found in Asian grocery stores, some mainstream supermarkets, and online retailers. With a little searching, it is usually not difficult to find natto.
10.7. Misconception: Natto Is Not Nutritious
Reality: Natto is highly nutritious and offers a wide range of health benefits. It is rich in protein, fiber, vitamins, and minerals, and it contains unique compounds like vitamin K2 and nattokinase. It is a great addition to a healthy diet.
10.8. Misconception: Natto Is Only for Japanese People
Reality: Natto can be enjoyed by anyone, regardless of their cultural background. While it is a traditional Japanese food, its health benefits and unique flavor make it a great choice for people from all over the world.
FAQ About Natto Food
Here are some frequently asked questions about natto food:
- What Is Natto Food made from?
- Natto is made from fermented soybeans, a traditional Japanese food known for its unique flavor and sticky texture.
- What does natto food taste like?
- Natto has a distinct, savory flavor often described as nutty with an umami-rich taste.
- Is natto food healthy?
- Yes, natto is highly nutritious, packed with protein, fiber, vitamins, and minerals, offering various health benefits.
- How is natto food traditionally eaten?
- In Japan, natto is commonly enjoyed as a breakfast dish, often served over rice with soy sauce, mustard, and green onions.
- Can natto food be eaten by vegetarians and vegans?
- Yes, natto is suitable for both vegetarians and vegans as it is made solely from soybeans and does not contain any animal products.
- Where can I buy natto food?
- Natto can be found in Asian grocery stores, some supermarkets, and online retailers.
- How should natto food be stored?
- Natto should be stored in the refrigerator and is best consumed by the expiration date on the package.
- What are the main types of natto food?
- The main types are Otsubu (made from larger soybeans), Kotsubu (made from smaller soybeans), and Hikiwari (made from crushed soybeans).
- Does natto food contain gluten?
- Naturally, natto is gluten-free; however, check the packaging for gluten-containing additives like soy sauce.
- What is nattokinase, and what are its benefits?
- Nattokinase is an enzyme produced during natto fermentation, known for its ability to dissolve blood clots and improve cardiovascular health.
Natto’s unique flavor and texture make it an exciting addition to any meal. Understanding what it is, how it’s made, and its health benefits can broaden your culinary experiences and improve your health.
Ready to explore more about natto and other soy-based ingredients? Visit FOODS.EDU.VN for in-depth articles, recipes, and expert advice to enhance your culinary journey. Whether you’re looking to improve your cooking skills or learn about the nutritional benefits of different foods, FOODS.EDU.VN is your go-to resource.
Don’t miss out on the wealth of information waiting for you. Visit foods.edu.vn today and start your journey towards a healthier and more delicious lifestyle. For more information, visit us at 1946 Campus Dr, Hyde Park, NY 12538, United States, or contact us via Whatsapp at +1 845-452-9600.
